Sunday, December 16, 2018
7 AM Mindful Lifting, Built to Spill, Perfect from Now On
8 AM Bromfield Swim Strength/Mind Eraser Conditioning

Monday, December 17, 2018
Warmup (10 min): Dynamic
Strength (30 min): Squat
50, 65, 75% x 5, 85% x 3, 95% x 1+
Level 1 5×5
Between Sets: 
1) Standing Filly Press, 7-10/side light
2) Box Jumps/Stepups 7-10
3) Single Leg Glute Bridges 7-10/side
Conditioning (20 min): 3 rounds of
:40 row or bike/:20 transition
:40 kb swings/:20 transition
:40 air squats/:20 transition
1 min stability/mobility exercise (Broken Table, Fire Hydrants, Samson Stretch)

Wednesday, December 19, 2018
Warmup (10 min): Upper Body Coach’s Choice
Strength (30 min): Press/Push/Bench
50, 65, 75% x 5, 85% x 3, 95% x 1+
Level 1 5×5
Between Sets:
1) Wallballs, :30-:40
2) Double KB Swings, 10-15 reps *Level 1 Single KB Swings
3) Walking Lunges 5 steps./side *Scale up Hold KB
Conditioning (20 min): Heavy Prowlers OR Hard Bikes
8-10 lengths, pretty, pretty heavy OR 4-7 :15-:20 max effort airdynes
Cooldown: Plank/Side Plank
Accumulate 1-3 min

Friday, December 21, 2018
Warmup (5 min): Rounds
:10 wallballs, :20 air squats, :20 pushups
Strength (25 min): Deadlift
50, 65, 75% x 5, 85% x 3, 95% x 1+
Level 1 5×5
Between Sets Level 1: Light Cardio
Conditioning 1 (15 min): “Rowing or Riding Helen”
3 rounds of
500m row or 2 min airdyne
21 KB Swings
12 Ring Rows *Scale Up Pullups
Conditioning 2 (15 min): 2-3 rounds of
:30 Ball Slams/:60 glute bridges
:30 situps/:60 plank
:30 Med Ball March/:60 fire hydrants
*Hold Med Ball To Chest, Marching Steps in Place